Comparing Nutrients in 7 ounces Navel Oranges VS Peanut Flavor Canned Meal Supplement Drink

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Navel Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 12g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	44% 1.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	6.13% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peanut Flavor Canned Meal Supplement Drink per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Peanut Flavor Canned Meal Supplement Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• 7 ounces of Navel Oranges have 84.4 times more Vitamin C than Peanut Flavor Canned Meal Supplement Drink.
• While 7 oz of Peanut Flavor Canned Meal Supplement Drink contain 6.3 times more Vitamin B1, 25.5 times more Vitamin B2, 15.5 times more Vitamin B3, 6.5 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin B12 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 7 ounces of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Peanut Flavor Canned Meal Supplement Drink:

• 7 ounces of Navel Oranges have 1.3 times more Copper than Peanut Flavor Canned Meal Supplement Drink.
• While 7 oz of Peanut Flavor Canned Meal Supplement Drink contain 2.6 times more Calcium, 16.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 4.8 times more Phosphorus, 54 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have more Fructose than Peanut Flavor Canned Meal Supplement Drink.
• While 7 oz of Peanut Flavor Canned Meal Supplement Drink contain 2.1 times more Energy, 20.5 times more Fat and 3.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.